Sunday, February 5, 2017

Forgotten Fiber...

Did you know that only 3% of Americans are meeting the RDA intake of fiber?   That means 97% aren't eating enough!  Fiber is something our body needs, but never digests or absorbs it.  We need two types of fiber, soluble and insoluble.  Soluble dissolves in water and helps to slow down digestion and lowers blood sugar and cholesterol levels.  Citrus, whole fruit, carrots, peas, oats and barley are some examples of foods that are rich in this type of fiber.  Insoluble is NOT digested and is responsible for moving food through our systems, which in turn helps prevent constipation and more importantly, colon cancer.  Whole grains, as well as nuts, seeds, potatoes, beans and cauliflower, are rich in insoluble fiber.  Whole plant foods are the only natural source of fiber.  Eating plenty of  rich high fiber foods is the number one way to lose weight, lower cholesterol and reduce the risk of type 2 diabetes and heart disease.  Simply put, processing food strips out the fiber!  Refining grains like rice removes the outer coat of the grain (the fiber rich part of whole foods).  Even pulp free fruit juices lose most of their fiber in processing, so just eat an orange instead! 

 Remember, you can't put the original healthy fiber back in stripped foods.  Fiber supplements are lacking in vital nutrients, vitamins and minerals.  The only way to make sure you're getting the fiber you need is to eat whole plant foods.  For men under 50 the recommended daily allowance is 38 grams; over fifty, 30 grams.  Women over fifty need 25 grams; under fifty, 21 grams.  To make sure you are getting enough is simple: avoid processed foods, and stick to plant-based whole foods.

*Eat more beans.
*Choose whole grains.
*Don't peel your fruit (apples, peaches etc).
*Eat more veggies (they all contain fiber).
*Snack smart (whole fruit, raw veggies, nuts and seeds)/
Drink a lot of good quality water.

For more on fiber, read this article by Dr. Michael Greger.


We have now been blogging for six years!  In the past two years, we have tried to post something new every week. Thank you to those of you who have just started reading and those who have been with us since the beginning.  We hope that our content has been useful.

In closing, I strongly urge you to get a copy of  Superlife by Darin Olien.  I have read this book numerous times and consider it to be my "Health Bible".   Darin explains in an easy to understand way how our bodies work and what we need to do to live a "super life".

Have a great week.
Be kind.


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